A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Weight-Loss Meal Plan

Spring seems so close but yet so far! For those of you who want to close your eyes and pretend it is here, check out my spring recipes and don’t forget to turn your clocks ahead this weekend!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (3/9)
B: PB + J Smoothie (4B 4G 9P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Spring Asparagus Risotto  (8B 8G 8P) with 2 cups arugula (0B 0G 0P) and 1 tablespoon light balsamic vinaigrette
(1B 1G 1P)

Totals: WW Points 17B 17G 22P, Calories 851**

TUESDAY (3/10)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Healthy Cod Fish Tacos (5B 7G 5P) with Instant Pot Refried Beans (0B 3G 0P)
Totals: WW Points 9B 18G 9P, Calories 939**

WEDNESDAY (3/11)
B:  PB + J Smoothie (4B 4G 9P)
L: Open Faced Tuna Sandwich with Avocado (4B 4G 4P) and an apple (0B 0G 0P)
D: Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit* (3B 3G 3P)
Totals: WW Points 16B 18G 19P, Calories 928**

THURSDAY (3/12)
B: 2 hard-boiled eggs (0B 4G 0P) and an orange (0B 0G 0P)
L: LEFTOVER Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit (3B 3G 3P)
D: Pork Chops with Dijon Herb Sauce (5B 5G 5P) and a Baked Sweet Potato (5B 5G 0P)
Totals: WW Points 18B 24G 11P, Calories 915**

FRIDAY (3/13)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: LEFTOVER Chicken Pot Pie Soup (5B 7G 3P) with 1 Garlic Cheddar Biscuit (3B 3G 3P)
D: Shrimp Fajita Bowls (8B 6G 4P)

Totals: WW Points 21B 24G 15P, Calories 1,046**

SATURDAY (3/14)
B: Steamed Asparagus with Poached Eggs (0B 2G 0P)
L: Asian Chicken Lettuce Wrap Chopped Salad (8B 8G 8P)
D: DINNER OUT!

Totals: WW Points 8B 10G 8P, Calories 446**

SUNDAY (3/15)
B: Chorizo Breakfast Bowls (7B 11G 5P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Baked Chicken Parmesan (4B 6G 4P) with Broccoli and Orzo (4B 4G 4P)
Totals: WW Points 18B 29G 16P, Calories 1,082**

*Freeze any leftover biscuits you/your family won’t eat
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

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